This Cauliflower Potato Salad is a flavor loaded low carb ‘mock potato’ salad with all the traditional taste of the real deal! It is a healthy summertime must have for pool parties, picnic, BBQs and anytime there is a heatwave.
Cauliflower is a magical vegetable that takes well to any flavor you pair it with but has less carbs, plus more nutrients. Other favorite ways to enjoy it include cauliflower pizza crust, Thai cauliflower rice, and cauliflower risotto.
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This cauliflower potato salad has the creaminess and tang of classic healthy potato salad and healthy egg salad, yet you can tell you are not sinking your teeth into heavy starchy potato.
Just like with avocado egg salad, you know you are eating a healthier version and still enjoying it.
Potato salad made with cauliflower is completely low carb because it contains no potatoes. Some call it “fauxtato” salad or mock potato salad. I just call it a healthy salad recipe win!
It’s the best of both worlds and in moderation can be eaten as a keto cauliflower potato salad. No matter what type of healthy eating plan you are following, you will be obsessed with this summer staple for healthy sides!
Cauliflower really does steal the show! And the same story goes for cauliflower mashed potatoes recipe and cauliflower fried rice. Cauliflower is a very mysterious lady and I am totally fine with that.
Ingredients
Cauliflower potato salad recipe contains all your favourite potato salad ingredients so you get that authentic taste, texture and color, but it’s much healthier.
- Eggs: Give the salad texture as well as that regular potato salad taste, plus you can’t go wrong with the additional protein they add!
- Pickles: Add a salty, sour taste, you can substitute sauerkraut if you don’t have pickles as both are fermented using the same process and brine. Capers is another option!
- Mayonnaise: I used avocado oil mayo, but feel free to substitute what you have on hand.
- Yogurt: Plain yogurt with at least 2% milk fat (no non fat yogurt here!) is key. This is a healthier cauli potato salad and reducing the amount of mayo by using yogurt helps it stay that way. Can also use Greek yogurt and add 2 tbsp of water.
- Vinegar and mustard: Both add tang and mustard adds some color. Substitute pickle juice for the vinegar if you would like.
- Dill: Provides the perfect flavor builder, fresh is best (dried just won’t make the cut).
- Red or white onion: For sweetness and crunch! I used red onion, but if white is all you have, go for it.
- Cauliflower: It is cauliflower potato salad after, the star of the show!
How to Make Cauliflower Potato Salad
With a few steps, low carb mock potato salad is ready for the refrigerator leaving you time to browse through healthy grill recipes to complete your summertime feast!
Cook Cauliflower
Here are three options for cooking your cauliflower for the best faux potato salad.
- Al dente on stovetop: Follow directions on how to cut cauliflower, chopping your cauliflower florets into small 1/2 inch pieces before adding them to a pot of boiling water. Al dente cauliflower takes about 5 minutes in boiling water on low heat.
Do not overcook cauliflower until it’s mushy. Perfect cauliflower mock potato salad has to have a bite to it. I once steamed cauliflower like I do other vegetables in my healthy Instant Pot recipes. It was soft as a paste and was not good experience.
- Use frozen cauliflower: No need to thaw them. Add directly to boiling water and wait for water to start boiling again before reducing the heat to cook for 3 more minutes.
- Use roasted cauliflower: You can follow my roasted cauliflower with parmesan cheese recipe (skip parmesan and garlic) as a guideline how to do that. The salad will have roasted cauliflower taste (obviously).
Hard boil eggs at same time we cook cauliflower. Saves a lot of time and no extra pot to wash. After eggs are done cooking, place them in a bowl with cold water and ice. You can also use leftover hard boiled eggs in Instant Pot or here is quick tutorial how to hard boil eggs in air fryer.
Make Creamy Dressing
First, chop pickles, red onion, and then fresh dill. Next, grab a large bowl and add chopped ingredients along with mustard, vinegar, yogurt, mayo, salt and pepper. Stir everything together.
In a rush? Refrigerate your dressing bowl to help your faux potato salad cool down faster!
Assemble Mock ‘Potato Salad’
If you have chosen to cook the cauliflower on the stovetop, drain it in a colander then rinse with cold water.
Remove eggs from their ice bath and then peel and chop them.
Grab your previously made dressing from the fridge, add your cauliflower florets, chopped hard boiled eggs, and stir gently until all ingredients are combined!
Tips for Best Results
Really wow your friends and family with this low carb potato salad by following these best tips, then for fun, put your own unique spin on it!
- Salt the water: Just like when making healthy mashed potatoes, adding 1/4 tsp of salt to the cauliflower while it cooks will help it better absorb the other flavors later.
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: You want your cauliflower to resemble the same texture as a cooked potato. Cook only until al dente or fork tender. Then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
- Make it your own: Fried bacon bits make everything taste better. Chopped celery is a must for some people in creamy salads. And I can see how it can be. Healthy chicken salad is not a chicken salad without it.
FAQs
While this recipe contains many of the same ingredients you find in traditional potato salad, it is made with cauliflower and does not contain any potatoes.
The taste is similar but cauliflower is cauliflower. Try this healthy potato salad if you are craving a lightened up version of the original.
You can find all the nutritional information for this in the recipe card below.
If you find that your cauliflower is too watery, reduce cooking time next time and be sure to drain it well after cooking. You may even want to give it a small pat dry with a towel.
Is Cauliflower Potato Salad Healthy?
Yes! Cauliflower is an excellent source of vitamins, minerals and fiber, some even say it is a superfood. This salad is both low carb and low calorie when compared to the version made with potatoes.
Can You Make This Ahead of Time?
No secret that mock potato salad tastes best cold. Gently stir the salad and if you have time refrigerate for at least 30 minutes up to an 1 hour.
This salad keeps really well in a fridge without becoming soggy or watery for up to 3 days. I took this particular batch camping and it withstood “the life test”.
You can also make this ahead! Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors “marrying” each other.
What Do You Serve With This Salad?
Summer is not summer without Instant Pot baked beans or healthy pasta salad.
I have brought cauliflower faux potato salad to many gatherings like summer BBQs, camping, and hockey team parties. Everyone loved it, of course, could tell it’s not my Instant Pot potato salad but nonetheless asked for the recipe!
In the heat of summer, I serve this with grilled shrimp skewers. Smoky bacon wrapped asparagus would make a great pairing.
Make this a low carb or keto dinner by serving with grilled chicken breast, Greek chicken kabobs or grilled cedar plank salmon.
More Low Carb Cauliflower Recipes
More Healthy Summer Salad Recipes
- Healthy broccoli salad
- Healthy shrimp salad
- Vinegar based coleslaw
- Creamy cucumber salad
- Olivier salad
Cauliflower Potato Salad
Ingredients
- 2.5-3 lbs cauliflower head chopped into 1/2″ pieces
- 4 eggs large
- 3/4 cup pickles or sauerkraut finely chopped
- 3 tbsp red onion finely chopped
- 3 tbsp dill finely chopped
- 2 tsp mustard
- 1 tsp any light colour vinegar
- 1/2 cup plain yogurt 2%+ fat
- 1/4 cup avocado oil mayo
- 1 tsp salt
- Ground black pepper to taste
Instructions
- In a large pot, add eggs, cauliflower and enough water to cover. Bring to a boil and cook covered on low for 5 minutes.
- While cauliflower is cooking, chop pickles, red onion and dill. Add to a large bowl along with mustard, vinegar, yogurt, mayo, salt and pepper. You can now stir everything together for easy salad mixing later. If in a rush to eat, refrigerate the bowl to help potato salad cool down faster. It tastes best cold!
- After 5 minutes of cooking, remove the eggs with a spoon and place in a bowl with ice + cold water. Let cool for 5 minutes.
- Drain cauliflower in a colander and rinse with cold water. Set aside.
- Peel and dice the eggs. Then add to the bowl along with cooled and drained cauliflower.
- Gently stir cauliflower potato salad. Refrigerate for at least 30 minutes to 1 hour. It tastes best cold!
Video
Notes
- Store: Refrigerate covered for up to 3 days.
- Make ahead: Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors “marrying” each other.
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: Cook only until al dente then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
Just made this.
HOLY MOLEY it is so tasty!
I made non dairy so omitted the yogurt and used a total of 1/2 cup mayo. I think I could have used even a bit less . I just put in 2 eggs instead of 4 to save a few more calories/fat.
Hubby loved it!
Thank you so much for this recipe. I am sure it will be a crowd pleaser at my next picnic.
Isn’t mayo made with eggs?
It is.
I made this as a side for our 4th of July dinner. Absolutely fantastic recipe! Even my husband and kids loved it! Thank you!
Yay. Awesome!!!
Yum! This is the 3rd salad recipe of yours I’ve tried this week. I love how I can make it ahead of time and how it lasts in the fridge for days!
What can I substitute for the yogurt? Just more mayo?
Yes.
Looks delicious ??
Do you use dill pickles?
Yes. But really any will be fine.
Wow, this was so delicious and very easy to make! We’ll be eating this all summer. I used pickle relish. Amazing!
So happy to hear!!!
Hi, can I use 2% Greek yogurt instead of regular yogurt? Looks great, can’t wait to try.
Yes. As long as it’s not 0%.
Olena, how about Stonyfield Greek yogurt, whole milk, the same yogurt for your healthy potato salad recipe?
I’m making both tomorrow, doubling each recipe so I have a larger dish to bring to my friends’ party but keep 1/4 of each batch for myself!! The hostess is quite excited about what I’m bringing!!
Yes, that is a great yogurt. We don’t have it in Canada. I used to buy it in the US. After send everyone to ifoodreal.com please haha. Have a great party!
Okay, so the same Greek yogurt for both. Good! I’ll take pictures and report back!
Also, while I have your attention, I don’t remember pickles in potato salad and you only use them on the cauli potato salad (not the healthy potato salad). I might omit or just use capers, which I don’t remember either but I want to stick with your concept.
I think potato salad needs something pickled. Gives it that umph or whatever you call it. Original potato salad I made years ago when I was still new to American food haha. And it is more of a fresh twist o na salad with fresh cukes. Or it’s my Russian twist of pickles but I think most recipes use it. Not sure. Any way will be good.:)
Olena, thank you for your reply and wisdom! I’m a little nervous about 3/4 cup pickles/capers so let’s see what I do! Will report back!
Amazing!! Even my husband who is not a cauliflower fan loved it. A new family favorite.
Yay! Super happy to hear that, Melissa!
what type of mustard? dry or prepared?
Prepared, from a bottle.
This cauliflower potato salad is unbelievable.
Can I substitute another mayo for this besides avocado oil? Otherwise, it sounds and looks really good.
Of course. I like to add “avocado oil” to stir people to use healthier mayo than traditional one. Just a suggestion.